Tips for healthy sleep
The importance for a healthy sleep is crucial for a healthy living. Not only does it allows you to lead your daily activities with energy but it also contributes to a better quality of life. Here we will give you some helpful tips to improve the quality of your sleep and achieve the benefits it provides. We must point out, however, that these tips are directed for adults who are not experiencing any sort of medical problems or sleep disorder, such as severe insomnia or narcolepsy.
The first thing we recommend is to maintain a regular bed and wake time schedule, including weekends. Since our sleep-wake cycle is regulated by the circadian clock. The body balances both sleep time and wake time. A regular waking time in the morning helps the circadian function and can help with sleep onset at night. And if a healthy sleep, bed and wake time can prevent excessive sleepiness.
Is also important to have a relaxing bedtime routine to achieve a healthy sleep. Such routine can help you separate your sleep time fro, activities that can cause excitement, stress or anxiety which can keep you from falling asleep. Avoid activities that can generate such emotions before bedtime, the moments you use before going to sleep such be occupied with relaxing activities. If you have problems, its highly recommended to learn relaxation therapy exercises, keep a sleep diary or consult a sleep clinic or a sleep center.
Your sleep environment should be dark, quiet, comfortable and cool. Avoid any noise distractions, including a bed partner's sleep disruption such as snoring. Consider blackout curtains, eye shades and ear plugs.
Avoid caffeine, nicotine and alcohol close to bedtime, Caffeine and nicotine are both stimulants, they may be disrupting and directly affecting to your quality of your sleep. Although alcohol might be considered as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful healthy sleep.
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